20th of September, 2012 — Workout — Full Pullups & 1/2 One-Leg Squats

Had my grandparents from out-of-town stop by for a visit yesterday, so yet again I missed out on the HSPU day =(, although it was really nice to get to see them – Its pretty rare these days.

Todays workout was pretty solid though, the 1/2 One-Leg Squats definitely beat me up a bit. Was nice to progress with both workouts, although the Full Pullups only increased by one rep, its still progress 🙂 I love doing Pullups either way, especially those Wide Grip Pullups. Got double 12 rep sets again, which feels good. Definitely struggle with the last two reps for both sets though.

I’m thinking that by the end of next week I’ll be on to full-blown Pistol Squats, the assisted ones are basically the same thing. I may give them a shot though, just so I can follow the progression properly. I know I can do the Full Pistol Squats already so it’s hard to decide.

Sets 1-7: Jump Rope

  • 3 Min Jump Rope

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Warmup: Wide Grip Pullups

  • 12 Wide Grip Pulls
  • 12 Wide Grip Pulls

Set 1: Full Pullups

  • 9 Full Pulls

Set 2:

  • 9 Full Pulls

Set 3:

  • 9 Full Pulls

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Warmup: Close & Uneven Squats

  • 12 Close Squats
  • 12 Uneven Squats ( Left )
  • 12 Uneven Squats ( Right )

Set 1: 1/2 One-Leg Squats

  • Twelve 1/2 One-Leg Squats

Set 2:

  • Ten 1/2 One-Leg Squats

Set 3:

  • Ten 1/2 One-Leg Squats

 

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17th of September, 2012 — Workout — Full Pullups & 1/2 One-Leg Squats

Forgot to post this last night, was fairly busy after I had worked out. Dont want you guys to think I forgot about you!

Not much to write about ( that I remember today at least ), other than the 1/2 One-Leg Squat were beating me up yesterday. Oooh, I was also psyched that I was able to get the 24 Wide Grip Pulls for my warmup finally – One step closer to that V! Check back for today workout later, its one of my favorite days. Have to maintain that proper form, and good things will happen. I like doing the Full Pullups though, not a fan of the half steps.

Also I cranked out nine round of Jump Roping. I’m getting that down real well.

-B

Sets 1-9: Jump Rope

  • 3 Min Jump Rope

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Warmup: Wide Grip Pullups

  • 12 Wide Grip Pullups
  • 12 Wide Grip Pullups

Set 1: Full Pullups

  • 9 Full Pulls

Set 2:

  • 9 Full Pulls

Set 3:

  • 8 Full Pulls

_____________________

Warmup: Close & Uneven Squats

  • 12 Close Squats
  • 12 Uneven Squats ( Left )
  • 12 Uneven Squats ( Right )

Set 1: 1/2 One-Leg Squats

  • Ten 1/2 One-Leg Squats ( Left )
  • Ten 1/2 One-Leg Squats ( Right )

Set 2:

  • Twelve 1/2 One-Leg Squats ( Left )
  • Twelve 1/2 One-Leg Squats ( Right )

Set 3:

  • Eight 1/2 One-Leg Squats ( Left )
  • Eight 1/2 One-Leg Squats ( Right )

13th of September, 2012 — Workout — Half HSPU, Half Pullups & Half One-Leg Squats

Whats up everybody?! You’d best be getting your calisthenics on this evening ( unless today’s your day off ).  Today’s workout had a little addition of the Half Hand Stand Pushup workout today – I was slacking a bit yesterday. I kind of regret it though, because it cut into my strength for my Pullup routine that was on schedule for today.

My stamina and wrist strength is improving for my Jump Rope warmups though which is nice. Didnt really start to feel it in my wrist until the seventh round. Stamina wise, I felt I could’ve gone for a few more rounds. Think the temperature had a bit to play with that though, it was fairly warm, but there was an excellent breeze today to offset it.

What kind of cardio do you to?

I forgot how much I missed doing the Half Hand Stand Pushups though! My balance is getting better and better – I know i keep saying it, but I need to become more consistent with those damn’d things. I feel as though if I had kept consistent I’d be able to do them without the tree support. Oh well, I managed to break my record reps today though which is a nice feeling. Like I mentioned though, I feel as though it cut into my shoulders a bit too much and hindered my Pullup workouts today – well the Wide Grip Pull’s at least.

Half One-Leg Squats are getting better every time, not only the balance, but also the feeling in my knee’s. The quads are getting so much stronger and more defined every week. I haven’t had defined quads since I did soccer in High School, so its a nice feeling. It wasn’t really a priority for me before, I was too focused on ab’s, shoulders and chest – the ‘Glamour’ muscles if you will. Thankfully I grew out of that, and realize that its an all around fitness level that I wish to achieve – So far so good I’d have to say.

I really love doing Pullups though. I want that sick nasty V for a back. Nothing monstrous, but I find they’re one of the hardest for me to get defined and larger. I know a lot of it is diet, and I’m currently not following a diet that will lower my Body Fat %, but I need to build the muscle before I can cut the fat down to be able to see it!

Tell me about something your proud of today with regards to your workout!

-B

Sets 1-8: Jump Rope

  • 3 Min Jump Rope

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Warmup: Close & Uneven Squats

  • 12 Close Squats
  • 12 Uneven Squats ( Left )
  • 12 Uneven Squats ( Right )

Set 1: Half One-Leg Squats

  • 8 Half One-Leg Squats ( Left )
  • 8 Half One-Leg Squats ( Right )

Set 2:

  • 8 Half One-Leg Squats ( Left )
  • 8 Half One-Leg Squats ( Right )

Set 3:

  • 10 Half One-Leg Squats ( Left )
  • 10 Half One-Leg Squats ( Right )

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Warmup: Crow & Wall Handstands

  • 30s Crow Stand
  • 30s Wall Handstand

Set 1: Half HSPU

  • 10 Half HSPU

Set 2:

  • 8 Half HSPU

Set 3:

  • 9 Half HSPU

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Warmup: Wide Grip Pulls

  • 12 Wide Grip Pulls

Set 1: Half Pulls

  • 12 Half Pulls

Set 2:

  • 12 Half Pulls

10th of September, 2012 — Workout — Half Pullups & Half One-Leg Squats

Decided to try to shoot for 10 rounds of the Jump Rope today, but my right wrist just couldnt take it today. I started getting sloppy and kept catching my feet. Eight rounds is pretty solid amount though I’d have to say. Was a bit windy today, which adds to the fun of jumping rope 🙂

Had to cut the Squats down a set, my right knee is still hurting a bit. The bruise goes from the middle of my shin to the middle of my quad. Pretty gnarly colors and such. I’m thinking another week or two and I’ll be rockin’ it at 100%. I’d say I’m about 90% at the moment, also noticed some slight abdominal pains while doing the Close Squats. Kind of weird because my abs are not used much – more for stabilizing I’d say.

Either way, was nice to get a good set of Pullups in. I did a quick measurement of my chest today, and my Lat’s must be getting bigger because they’ve gone up a little bit from my last measurement. Was a bit bummed I couldnt get 12 reps for both sets of the warmup ( Wide Grip Pullups ) today though. I figured it was going to be a bit of a struggle after that first set. I was honestly surprised to be able to get the full 12 reps for all three working sets of Half Pullups. Nice feeling. I still want to get the timing down a bit better with the Half Pullups, because I feel as though I’m rushing them a bit to get all 12 reps. Sometimes my body sway’s a bit too much for my liking. Alas, it’s my first day back to them in over a week though, so I can’t be complaining too much!

Happy overall with what was accomplished today – with the circumstances. Man I missed working out though! I was going crazy, my poor girlfriend had to listen to me whining about it – true to her nature, she said she had “ZERO pity” on me, which is understandable. A very valuable lesson I learned this year.

What was your favorite part of your workout today?
Do you feel as though you pushed yourself hard enough?

Sets 1-8: Jump Rope

  • 3 Min Jump Rope

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Warmup: Wide Grip Pullups

  • 12 Wide Grip Pullups
  • 10 Wide Grip Pullups

Set 1: Half Pullups

  • 12 Half Pulls

Set 2:

  • 12 Half Pulls

Set 3:

  • 12 Half Pulls

______________________

Warmup: Close & Uneven Squats

  • 12 Close Squats
  • 12 Uneven Squats ( Left )
  • 12 Uneven Squats ( Right )

Set 1: Half One-Leg Squats

  • 6 Half One-Leg Squats ( Left )
  • 6 Half One-Leg Squats ( Right )

Set 2:

  • 7 Half One-Leg Squats ( Left )
  • 7 Half One-Leg Squats ( Right )

23rd of August, 2012 — Workout — Half Pulls, Half Hand Stand Pushups, Half One-Leg Squat

Was a good workout today.

Sets 1-6: Jump Rope

  • 3 min Jump Rope

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Warmup: Wide Grip Pullups

  • 11 Wide Grip Pullups
  • 10 Wide Grip Pullups

Set 1: Half Pulls

  • 12 Half Pulls

Set 2: 

  • 12 Half Pulls

Set 3:

  • 12 Half Pulls

___________________________

Warmup: Close & Uneven Squats

  • 12 Close Squats
  • 12 Uneven Squats ( Left )
  • 12 Uneven Squats ( Right )

Set 1: Half One-Leg Squats

  • 6 Half One-Leg Squat ( Left )
  • 6 Half One-Leg Squat ( Right )

Set 2:

  • 7 Half One-Leg Squat ( Left )
  • 7 Half One-Leg Squat ( Right )

Set 3:

  • 6 Half One-Leg Squat ( Left )
  • 6 Half One-Leg Squat ( Right )

________________________________

Warmup: Crow Stand

  • 30s Crow Stand

Set 1: Half Hand Stand Pushups

  • 8 Half Hand Stand Pushups

Set 2:

  • 9 Half Hand Stand Pushups

Set 3:

  • 9 Half Hand Stand Pushups

18th of August, 2012 — Workout — Pullups & Squats

Things are pretty slow today, so I decided to workout again, I havent done this routine in two days, so I’ve recovered for it. Not going to do the whole thing, but just something – being bored sucks

Warmup: Wide Grip Pulls

  • 6 Wide Grip Pulls
  • 7 Wide Grip Pulls

Set 1: Half Pulls

  • 12 Half Pulls

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Warmup: Close Squats

  • 12 Close Squats
  • 12 Close Squats

Set 1: Uneven Squats

  • 12 Uneven Squats ( Left )
  • 12 Uneven Squats ( Right )

 

16th of August, 2012 — Workout — Pullups & Squats

Yeah man, I can finally get to my thoughts while working out again. It’s so much easier!

Starting things off with Jump Rope’s to get the shoulders loose and heart pumping. I’m unfortunately going to have to shorten things up a bit this evening though as I’ve some plans later.

OK everyone, that’s all for today. Not as many reps as usual, but it let me get more of a focus on form and keeping things consistent. Being able to get 12 reps of Half Pulls two times was pretty awesome as well 🙂 Next time I’m going to crank out three sets of it!

How was your workout today?!

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

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Warmup: Close Squats

  • 12 Close Squats

Set 1: Uneven Squats

  • 12 Uneven Squats ( Left )
  • 12 Uneven Squats ( Right )

Set 2:

  • 12 Uneven Squats ( Left )
  • 12 Uneven Squats ( Right )

__________________________

Warmup: Jackknife Pulls

  • 12 Jackknife Pulls

Set 1: Half Pulls

  • 12 Half Pulls

Set 2:

  • 12 Half Pulls